In August, I delved into my third book, “Overcoming Social Anxiety and Shyness,” authored by Gillian Butler. This insightful self-help guide is rooted in cognitive behavioral therapy (CBT) and draws on the author’s wealth of knowledge and experience from working at the NHS and the Oxford Cognitive Behavioral Therapy Centre.

Compared to the book I read in July, “Overcoming Social Anxiety and Shyness” provided me with a more in-depth understanding of social anxiety and shyness. It also offered practical and feasible methods to manage and overcome feelings of shyness and social anxiety.

Social anxiety, as I learned from the book, encompasses the fear, tension, and anxiety individuals experience during social interactions. While it’s normal for people to experience some level of social anxiety on occasion, the book highlighted how this doesn’t necessarily indicate a social anxiety disorder. The distinction is made when an individual consistently feels nervous, anxious, or physically uncomfortable (e.g., cold hands, trembling) in unfamiliar social situations. Common behaviors associated with social anxiety include avoiding eye contact, steering conversations toward safe topics, or hesitating to express personal opinions.

The book emphasized that to tackle social anxiety and shyness, attention should be directed at reducing self-consciousness, shifting thinking patterns, and adapting behavior. This involves focusing less on personal performance and more on the interaction and environment. An essential approach outlined in the book involves engaging in exercises to build self-confidence, adjust thought processes, and confront the disparity between imagined fears and reality. Additionally, the book recommended the practice of daily journaling to track thoughts, expectations, and outcomes as a means to break the cycle of imagined fears and fortify self-assurance.

Reference:

Butler, G. (2016) Overcoming social anxiety and shyness: A self-help guide to using cognitive behavioral techniques. London: Robinson.